Author Topic: Ahotzo's Training Journal  (Read 19644 times)

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ahotzo

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Ahotzo's Training Journal
« on: September 22, 2012, 06:41:40 pm »
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Background:  Current Stats:

Age: 24

Height: 5'7''

Reach: 87"

Weight: 173 lbs.

Squat: 310 x 5; Deadlift: 315 x 5; Bench: 205 x 4; Overhead Press: 115 x 5; Pullup/Chinup: BW+35lbs. x 5.

SVJ:  28'' (tested about 2.5 weeks ago).  

Short-Term Goal: Squat 335 x 5 ATG with near-perfect form.  Work on p-chain strength.  Eat as much as necessary to make strength gains.

Long-Term Goals: Increase SVJ, gain some size on my upper body, and eventually try and cut to 9-10% bodyfat.

Routine (this is a work in progress. I am open to suggestions or changes):

Thinking about doing Texas-Method type routine.  I think that squating 3 times a week will give me a lot of time to work on my form.  Since, 2 out of the 3 squating days are with sub-maximal weights I can really work on getting deeper into my squats.  So this is what I was thinking:

Monday (Volume Day):  1) Warmup - Mobility + glute activation work. 2) Squat 5 x 5;  3) Bench/OHP (alternating) 5 x 5;  4) Natural band-assisted GHR 3 x 8-12; 5)  Weighted Chinups/Pullups (alternating) 3 x 5-8.

Tuesday (Assistance Day): 1) Power Clean (don't know how to do these yet but I figure I could start light and work on form until I feel comfortable with them without doing any damage to my recovery); 2) Calves; 3) Leg-Raises; 4) Extended mobility session.

Wednesday (Light Day): 1) Warmup - Mobility + Glute activation work; 2) Light Squat 2 x 5; 3) Medium/Light OHP/Bench (alternating) 3 x 5; 4) BW Chinups/Pullups (alternating)

Friday (Intensity Day) - Try to PR on Squat, Bench/OHP, and Deadlift): 1) Warmup - Mobility + Glute activation work; 2) Squat 1 x 5; 3) Bench/OHP 1 x 5; 4) Deadlift 1 x 5; 5) Dips 3 x 8-12; 6) Weighted Chinups/Pullups (alternating) 3 x 5-8.

***Off-days - 1) Mobility Work for Shoulders, Thoracic Spine, Hips, and Ankle; 2) Some Standing and Running Vertical Jumps or Low Box Depth Jumps (not every off day, maybe 2 times a week); 3) Stability Abe Work (start with planks and eventually graduate to abe wheel); 4) Static Stretching for Recover.
« Last Edit: September 22, 2012, 06:45:38 pm by ahotzo »

seifullaah73

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Re: Ahotzo's Training Journal
« Reply #1 on: September 22, 2012, 07:02:01 pm »
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Nice to have you here.
Good luck with it.

Work hard and then reap the benefits
 :headbang:
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So, verily, with every difficulty, there is relief.
Holy Quran 94:5
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

ahotzo

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Re: Ahotzo's Training Journal
« Reply #2 on: September 22, 2012, 07:07:15 pm »
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^^^   :D  Thanks man.  I appreciate it. 

ahotzo

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Re: Ahotzo's Training Journal
« Reply #3 on: September 25, 2012, 03:03:03 am »
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Couldn't get a workout in today because I was outlining all day  >:(.  Figured I would post what I did last week:

Monday (Volume): Squat 250lbs 5x5; Bench 155lbs 5x5; Pullups BW+35lbs 3x5; SL Hip-Thrusts

Tuesday (Assistance): Power Clean form work with 45lbs & then with 65lbs (first time doing these so it is going to be a while before I move any real weight with them); Leg Curls (no GHR in the gym but will do natural GHR's at my house once my bands come) 3x12

Wednesday (Light): Light Squat 225 2x5; Medium OHP 3x5 100lbs; BW Chinups

Friday (Intensity): Didn't have time to workout in my regular time-slot in the afternoon so had to work out very quickly in the morning on an empty stomach so workout sucked. Squat 310x2 & 295x5 (was using do-wins for first time and felt a little weird so i decided to back up the weight); Bench 205x4 (felt like shit, I should get this next time I try it).  Cut the workout short because I had to shower and leave.

Sat & Sun: Did tons of mobility work and feel great.

Since I had to skip my volume day today, and can't workout tomorrow, I will work up to a heavy set for squats on Wednesday and then back off the weight for a few sets to get in some volume and friday I will just do something that is moderately intense.  Next week I will get back to business as usual
« Last Edit: September 25, 2012, 03:09:28 am by ahotzo »

LBSS

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Re: Ahotzo's Training Journal
« Reply #4 on: September 25, 2012, 11:10:28 am »
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my n=1: be even more careful with the transition to weightlifting shoes than you think you should be. they really do change your mechanics. i tweaked my hip when i made the switch because i didn't cut back on the weight and it nagged for weeks or months. stupid. then i got better, cut back on weight, and started building up again.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ahotzo

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Re: Ahotzo's Training Journal
« Reply #5 on: September 25, 2012, 11:35:10 am »
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^^Thanks.  It definitely felt a lot more different than I anticipated.  I will definitely be going lighter for a few weeks; hopefully it won't take too long to get used to them and get some nice and deep squats.

ahotzo

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Re: Ahotzo's Training Journal
« Reply #6 on: September 25, 2012, 04:50:10 pm »
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Just did some mobility work for hips, shoulders, thoracic spine, and ankles.  And some glute activation work.

Outlining for school again today so I can't do the assistance day but tomorrow I will lift as normal.  
« Last Edit: September 25, 2012, 05:01:13 pm by ahotzo »

ahotzo

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Re: Ahotzo's Training Journal
« Reply #7 on: September 26, 2012, 05:10:24 pm »
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Was going to do some moderate weight squats today (and go with LBSS's advice) because I missed the past 2 days, but while warming up I felt really good so I decided to test my maxes out:  

Warmup: Mobility work and 2 x 10 of Pogo Jumps
1) High-Bar Squat: Warmup sets ramping up to: 305 x 1, 315 x 1, 325 x 1, 340 x 1, 345 x 1.  
2) Bench Press: Warmup sets ramping up to: 225 x 1, 235 x 1.
3) Chinups: Warmup sets ramping up to: BW+95lbs x 1
4) Sprints: ~25 yards uphill (in my driveway) x 6 (rest was just the time it took to walk back to starting point)
5) Standing Vertical Jumps: 4 x 3

Comments:

Squats: Squats felts great today.  The rogue do-wins made a huge difference.  First, I feel insanely more stable.  Second, I am able to go deeper.  Lastly, I feel like my glutes contributed more (although this could be more because of the daily activation work).  Here is a video from my workout today of me squating 305: http://www.youtube.com/watch?v=9BdpjwCMGCI, unfortunately the space is tight (its in my garage) so the person could not back up anymore while taping me.  Here is a video of me doing the same weight for a set of 5, 2 weeks ago without the squat shoes for a comparison of depth: http://www.youtube.com/watch?v=hAnamCgiynA.  I think I could have gotten 350 but, my back felt a little weird because I went down too quickly on 345 so I decided to stop there.  I am really happy with this as a starting point and hope to be able to get it to 365-370 range in the coming months.  

Sprints: These felt awesome.  I really felt these hit my glutes, I may consider finishing every workout with them.

Standing Vertical Jumps: These were the best of all.  I definitely hit a PR on these since 3 weeks ago when I tested them.  I did them barefoot in my house.  The way I tested was by jumping and touching the ceiling.  The ceiling is 112" and my barefoot reach is 87", when my hand is a fist my reach is 84'' (thats how I originally got a SVJ of 28").  2 weeks ago I was only able to hit the ceiling with my knuckles while making a fist.  Today I was able to hit it with the bottom of my palm, so I would say it is atleast 2" higher, making my current standing vert 30''.  Here is a video of that, it is crappy but I was by myself so I had prop my phone onto something:http://www.youtube.com/watch?v=em6HGJUEkWQ.  
« Last Edit: September 26, 2012, 05:13:42 pm by ahotzo »

LBSS

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Re: Ahotzo's Training Journal
« Reply #8 on: September 26, 2012, 05:49:39 pm »
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squat in the do-wins looks good man, nice!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ahotzo

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Re: Ahotzo's Training Journal
« Reply #9 on: September 26, 2012, 05:56:44 pm »
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Thanks LBSS  :headbang:!  The shoes really make a difference, I am definitely happy with my purchase.

ahotzo

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Re: Ahotzo's Training Journal
« Reply #10 on: September 26, 2012, 10:08:49 pm »
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Did daily Mobility work for shoulders, hips, ankles, and thoracic spine.  Did glute activation work.  And finished of with some static stretching.  Feeling good.

ahotzo

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Re: Ahotzo's Training Journal
« Reply #11 on: September 28, 2012, 01:19:33 am »
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Been thinking about it and I am going to make some changes to my routine.  I don't intend on changing it constantly but I am still trying to work out the kinks and I think this will work better.  Same basic premise with the volume and and intensity workouts but I am splitting up the benching and squatting so that I can get some more assistance work in.  Here's the routine:

Monday (Squat Volume)
1.  Mobility work+Activation work
2.  Pogo Jumps 2-3 x 10 (or some other low-medium intensity jump)
3.  High-Bar Squats 5 x 5
4.  RDL 3 x 5-8
5.  Calf Raises 3 x 15-20

Wednesday (Bench/OHP Intensity)
1.  Power Jumper/Standing Vertical Jumps Alternating 3 x 3 (or some other medium-high intensity jump)
2.  Bench Press/OHP (Alternating each week) 1 x 5
3.  Pullups 3 x 5-8
4.  Dips 3 x 8-10
5.  Curls 2-3 x 8-12

Friday (Squat Intensity)
1.  Mobility work+Activation work
2.  Lateral Barrier Jumps 2-3 x 10 (or some other low-medium intensity jump)
3.  High-Bar Squat 1 x 3-5
4.  Deadlift 1 x 3-5 OR Dynamic Effort Squat OR Speed Pull
5.  Natural GHR's 3 x 8
6.  Calf Raises 3 x 15-20

Saturday (Volume Bench/OHP)
1.  Bench/OHP 5 x 5
2.  Chinups 3 x 5-8
3.  Band Pull Aparts 3 x 8-10
4.  Tricep Exercise 2-3 x 8-12

***Mobility and Activation will be performed everyday (if possible).  Will do planks either after workout or on off days. 

ahotzo

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Re: Ahotzo's Training Journal
« Reply #12 on: September 29, 2012, 06:30:58 pm »
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Yesterday did some mobility work and a plyo workout:  

1) Pogo Jumps - 2 x 10
2) PowerJumper - 3 x 3 (one band; will work up to 2 bands over time)
3) Standing Vertical Jumps - 3 x 3 (first one was always the highest)

I did #2 & #3 alternating back and forth.  Was able to get some good height with the PowerJumper (maybe 26'')

Decided to do a plyo workout yesterday because Monday will be a Volume Squat day so I didn't want to do any heavy squatting that would interfere with monday's workout.  Later on today I will do a Volume Press workout and log that it here.
« Last Edit: September 29, 2012, 08:30:31 pm by ahotzo »

ahotzo

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Re: Ahotzo's Training Journal
« Reply #13 on: September 29, 2012, 08:29:52 pm »
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OHP Volume Day:

1) Light Squat Form Work - 135lbs 2 x 5
2) OHP - 95lbs 5 x 5 (easy will go up next time)
3) Chinups - BW+37.5 lbs. 3 x 5
4) Dips - BW 3 x 10
5) Reverse Flyes - 5lbs plates in each hand with 3sec hold at top 2 x 8

Great workout.  Felt good.  Did some light squats in the beginning because I hadn't squat since wednesday so I wanted to stay loose.  

Next workout is Monday Lower Body Volume.  
« Last Edit: September 29, 2012, 08:31:29 pm by ahotzo »

ahotzo

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Re: Ahotzo's Training Journal
« Reply #14 on: October 01, 2012, 04:21:42 pm »
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Squat Volume Day

Warmup + Activation Work + Pogo Jumps 2 x 10
1) High-Bar Squat: 255 5 x 5 http://www.youtube.com/watch?v=WZqBH-dQQjY  http://www.youtube.com/watch?v=VFFKaHj7l2c
2) RDL: 135 x 10
3) Smith Machine Calf Raise: 185 4 x 12
4) Abs: A) Hanging Leg Raise: BW 2 x 12; B) Side Raise: 45 2 x 12

Comments:

Squats felt really good.  Daily stretching and mobility work is helping.  My depth feels much better and I feel my glutes working too.  Videos are up top if anyone has any comments on the form. 

Did RDL's for the first time so I went pretty light.  I think the form was good.  I had my friend watch my back so I'm positive it was straight.  Was able to get the bar slightly below the knee-caps.  Wish I had a video though.  Will try to get one next time. 

Calf Raises felt great.  Haven't done strength training for calfs in forever.  I am going to hammer these hard.  Possibly at every workout.